{"id":1958,"date":"2026-08-25T11:41:43","date_gmt":"2026-08-25T11:41:43","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-proteines\/"},"modified":"2026-09-05T10:39:04","modified_gmt":"2026-09-05T10:39:04","slug":"calculateur-proteines","status":"publish","type":"post","link":"https:\/\/lean-app.com\/es\/calculateur-proteines\/","title":{"rendered":"Calculadora de prote\u00ednas: tus gramos al d\u00eda, sobre tu masa magra"},"content":{"rendered":"<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" href=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" fetchpriority=\"low\">\n<link rel=\"preload\" as=\"image\" 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.k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\n\/* Calculator-specific styles, scoped #lvm-shell *\/\n#lvm-shell .calc-board{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n@media(min-width:780px){#lvm-shell .calc-board{grid-template-columns:1fr 1fr;gap:24px}}\n#lvm-shell .calc-inputs{background:#FAF7F2;border-radius:14px;padding:22px;border:1px solid var(--rule-soft)}\n#lvm-shell .calc-inputs h3{font-family:var(--font-display);font-size:18px;font-weight:600;margin:0 0 16px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .calc-row{margin:0 0 14px}\n#lvm-shell .calc-row label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;font-weight:500}\n#lvm-shell .calc-row input,#lvm-shell .calc-row select{width:100%;padding:11px 13px;border:1px solid var(--rule);border-radius:9px;font-size:16px;background:#fff;color:var(--ink);font-family:var(--font-text);box-sizing:border-box}\n#lvm-shell .calc-row input:focus,#lvm-shell .calc-row select:focus{outline:2px solid var(--pink);outline-offset:1px;border-color:var(--pink)}\n#lvm-shell .calc-sex{display:flex;gap:8px}\n#lvm-shell .calc-sex label{flex:1;display:flex;align-items:center;justify-content:center;gap:6px;padding:11px 8px;background:#fff;border:1px solid var(--rule);border-radius:9px;cursor:pointer;margin:0;font-size:14px;font-weight:500;color:var(--ink)}\n#lvm-shell .calc-sex input{display:none}\n#lvm-shell .calc-sex input:checked + span{color:var(--pink);font-weight:600}\n#lvm-shell .calc-sex label:has(input:checked){border-color:var(--pink);background:var(--pink-soft)}\n#lvm-shell .calc-bf{display:flex;align-items:center;gap:10px}\n#lvm-shell .calc-bf input[type=range]{flex:1;accent-color:var(--pink);height:6px}\n#lvm-shell .calc-bf .bf-val{font-weight:600;color:var(--pink);min-width:42px;font-family:var(--font-mono);font-size:15px}\n#lvm-shell .calc-results{display:grid;grid-template-columns:1fr;gap:12px}\n#lvm-shell .calc-tdee{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:18px 20px;text-align:center}\n#lvm-shell .calc-tdee .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .calc-tdee .val{font-family:var(--font-display);font-size:40px;font-weight:600;letter-spacing:-.025em;margin-top:6px;color:var(--ink);line-height:1}\n#lvm-shell .calc-tdee .val .unit{font-size:14px;font-weight:500;color:var(--muted);margin-left:6px;letter-spacing:0}\n#lvm-shell .calc-tdee .note{font-size:12px;color:var(--dim);margin-top:6px}\n#lvm-shell .scen-grid{display:grid;grid-template-columns:1fr;gap:10px;margin-top:4px}\n#lvm-shell .scen-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:14px 16px}\n#lvm-shell .scen-card.lent{border-left:4px solid #4CAF50}\n#lvm-shell .scen-card.mod{border-left:4px solid var(--pink)}\n#lvm-shell .scen-card.agg{border-left:4px solid #E84D44}\n#lvm-shell .scen-card .scen-h{display:flex;align-items:baseline;justify-content:space-between;gap:10px}\n#lvm-shell .scen-card .scen-name{font-family:var(--font-display);font-weight:600;font-size:15px;color:var(--ink);letter-spacing:-.01em}\n#lvm-shell .scen-card .scen-pct{font-family:var(--font-mono);font-size:12px;color:var(--muted);font-weight:600}\n#lvm-shell .scen-card .scen-kcal{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .scen-card.mod .scen-kcal{color:var(--pink)}\n#lvm-shell .scen-card .scen-kcal .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .scen-card .scen-rate{font-size:13px;color:var(--ink-2);margin-top:4px}\n#lvm-shell .scen-card .scen-warn{font-size:12px;color:#B23030;margin-top:6px;line-height:1.4}\n#lvm-shell .calc-delta{margin-top:10px;padding:14px 16px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:14px;color:var(--ink);line-height:1.5}\n#lvm-shell .calc-delta b{color:var(--pink);font-family:var(--font-mono)}\n#lvm-shell .calc-note{margin-top:14px;font-size:13px;color:var(--muted);line-height:1.5}\n#lvm-shell .calc-note a{color:var(--pink);text-decoration:underline}\n\n\/* Statement block *\/\n#lvm-shell .statement{margin:54px 0;padding:48px 32px;background:#FAF7F2;border-radius:18px;text-align:center}\n#lvm-shell .statement p{font-family:var(--font-display);font-size:34px;line-height:1.2;font-weight:500;letter-spacing:-.025em;color:var(--ink);margin:0;max-width:680px;margin-inline:auto}\n#lvm-shell .statement .accent{color:var(--pink)}\n@media(max-width:640px){#lvm-shell .statement{padding:38px 22px}#lvm-shell .statement p{font-size:24px}}\n\n\/* Profil cards (no scrollable table) *\/\n#lvm-shell .profile-grid{display:grid;grid-template-columns:1fr;gap:16px;margin:32px 0}\n#lvm-shell .profile-card{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:20px 22px}\n#lvm-shell .profile-card h4{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 4px;color:var(--ink)}\n#lvm-shell .profile-card .meta{font-size:13px;color:var(--muted);margin-bottom:14px}\n#lvm-shell .profile-card .rows{display:grid;grid-template-columns:1fr;gap:6px}\n#lvm-shell .profile-card .rw{display:grid;grid-template-columns:1fr auto;gap:10px;padding:8px 12px;background:#FAF7F2;border-radius:8px;font-size:14px;align-items:center}\n#lvm-shell .profile-card .rw .v{font-family:var(--font-mono);font-weight:600;color:var(--ink);font-size:13px}\n#lvm-shell .profile-card .rw.lean{background:var(--pink-soft);border-left:3px solid var(--pink)}\n#lvm-shell .profile-card .rw.lean .v{color:var(--pink)}\n#lvm-shell .profile-card .delta{font-size:12px;color:var(--dim);margin-top:8px}\n\n\/* 3 scenarios detailed cards *\/\n#lvm-shell .sce-detail{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .sce-detail .sd{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .sce-detail .sd.lent{border-left:4px solid #4CAF50}\n#lvm-shell .sce-detail .sd.mod{border-left:4px solid var(--pink)}\n#lvm-shell .sce-detail .sd.agg{border-left:4px solid #E84D44}\n#lvm-shell .sce-detail .sd .head{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:6px;flex-wrap:wrap}\n#lvm-shell .sce-detail .sd h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .sce-detail .sd .pct{font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--muted)}\n#lvm-shell .sce-detail .sd.lent .pct{color:#4CAF50}\n#lvm-shell .sce-detail .sd.mod .pct{color:var(--pink)}\n#lvm-shell .sce-detail .sd.agg .pct{color:#E84D44}\n#lvm-shell .sce-detail .sd .lab{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin:10px 0 2px}\n#lvm-shell .sce-detail .sd p{margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)}\n\n\/* BodyScan illust (defensive inline-equivalent here) *\/\n#lvm-shell .bodyscan-illust{margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px}\n#lvm-shell .bodyscan-illust .mini-phone{max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative}\n#lvm-shell .bodyscan-illust .mini-phone .notch{position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5}\n#lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5}\n#lvm-shell .bodyscan-illust .mini-phone .scr img{width:100%;height:100%;object-fit:cover;display:block}\n#lvm-shell .bodyscan-cap{font-size:13px;color:var(--muted);text-align:center;line-height:1.5}\n#lvm-shell .bodyscan-cap b{display:block;color:var(--ink);font-weight:600;margin-bottom:3px}\n\n\/* FAQ details *\/\n#lvm-shell details.faq{background:#fff;border:1px solid var(--rule);border-radius:10px;margin:8px 0;overflow:hidden}\n#lvm-shell details.faq summary{padding:16px 20px;font-weight:600;font-size:16px;color:var(--ink);cursor:pointer;list-style:none;position:relative;padding-right:48px;font-family:var(--font-display);letter-spacing:-.01em}\n#lvm-shell details.faq summary::-webkit-details-marker{display:none}\n#lvm-shell details.faq summary::after{content:\"+\";position:absolute;right:20px;top:50%;transform:translateY(-50%);color:var(--pink);font-size:22px;font-weight:300;line-height:1}\n#lvm-shell details.faq[open] summary::after{content:\"\\2212 \"}\n#lvm-shell details.faq .faq-body{padding:0 20px 18px;font-size:15px;line-height:1.65;color:var(--ink-2)}\n#lvm-shell details.faq .faq-body p{margin:0 0 8px}\n\n\/* Sources *\/\n#lvm-shell .sources{margin:48px 0 32px;padding:24px;background:#FAF7F2;border-radius:14px;font-size:13px;line-height:1.6;color:var(--muted)}\n#lvm-shell .sources h4{font-family:var(--font-display);font-size:14px;font-weight:600;margin:0 0 10px;color:var(--ink);text-transform:uppercase;letter-spacing:.06em}\n#lvm-shell .sources a{color:var(--pink);text-decoration:none}\n#lvm-shell .sources a:hover{text-decoration:underline}\n#lvm-shell .sources ol{margin:0;padding-left:22px}\n#lvm-shell .sources li{margin:4px 0}\n\n\/* Body copy *\/\n#lvm-shell h2.sect{font-family:var(--font-display);font-size:34px;font-weight:600;letter-spacing:-.03em;margin:64px 0 16px;line-height:1.15;color:var(--ink)}\n#lvm-shell h2.sect .num{font-family:var(--font-mono);font-size:13px;font-weight:500;color:var(--pink);display:block;text-transform:uppercase;letter-spacing:.08em;margin-bottom:6px;-webkit-font-smoothing:antialiased}\n#lvm-shell h3.sub{font-family:var(--font-display);font-size:22px;font-weight:600;margin:32px 0 12px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .body p{margin:0 0 18px;font-size:17px;line-height:1.7;color:var(--ink-2)}\n#lvm-shell .body p b{color:var(--ink);font-weight:600}\n\n\/* CTA band *\/\n#lvm-shell .get-band{margin:48px 0 24px;padding:42px 32px;background:linear-gradient(135deg,#fff,#FAF7F2);border:1px solid var(--rule);border-radius:18px;text-align:center}\n#lvm-shell .get-band h3{font-family:var(--font-display);font-size:30px;font-weight:600;margin:0 0 6px;color:var(--ink);letter-spacing:-.025em}\n#lvm-shell .get-band p{margin:0 0 22px;font-size:16px;color:var(--muted);line-height:1.5}\n#lvm-shell .get-band .stores{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;align-items:center}\n#lvm-shell .get-band .stores img{height:54px;width:auto;border-radius:10px}\n@media(max-width:640px){#lvm-shell .get-band h3{font-size:22px}}\n\n#lvm-shell .micro-cta{margin:24px 0;padding:18px 22px;background:var(--pink-soft);border-left:3px solid var(--pink);border-radius:0 10px 10px 0;font-size:15px;line-height:1.55}\n#lvm-shell .micro-cta a{color:var(--pink);font-weight:600;text-decoration:none}\n#lvm-shell .micro-cta a:hover{text-decoration:underline}\n\n\n\/* NEAT-specific styles, scoped #lvm-shell *\/\n#lvm-shell .neat-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:14px auto 10px;max-width:340px;overflow:hidden}\n#lvm-shell .neat-meter i{display:block;height:100%;width:30%;border-radius:6px;background:linear-gradient(90deg,#FFB25E,#FF8C00);transition:width .3s ease}\n#lvm-shell .neat-pill{display:inline-block;padding:5px 14px;border-radius:999px;font-size:12px;font-weight:700;letter-spacing:.04em;text-transform:uppercase;font-family:var(--font-mono);color:#0E0E10}\n#lvm-shell .neat-pill.ok{background:#A8D5A0}\n#lvm-shell .neat-pill.warn{background:#FF8C00;color:#fff}\n#lvm-shell .neat-pill.alert{background:#E84D44;color:#fff}\n#lvm-shell .bmr-duo{display:grid;grid-template-columns:1fr;gap:12px}\n@media(min-width:640px){#lvm-shell .bmr-duo{grid-template-columns:1fr 1fr}}\n#lvm-shell .bd-card{background:#fff;border:1px solid var(--rule);border-radius:12px;padding:16px 18px;text-align:center}\n\/* modificateur \"pas\" (PAS \"steps\" : #lvm-shell .steps existe deja dans le shell\n   comme stepper grid 5 colonnes, collision detectee au controle visuel desktop) *\/\n#lvm-shell .bd-card.pas{border-left:4px solid #FF8C00}\n#lvm-shell .bd-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono)}\n#lvm-shell .bd-card .v{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:var(--ink);margin-top:6px;line-height:1}\n#lvm-shell .bd-card .v .u{font-size:13px;font-weight:500;color:var(--muted);margin-left:4px;letter-spacing:0}\n#lvm-shell .bd-card .s{font-size:12px;color:var(--dim);margin-top:6px;line-height:1.45}\n#lvm-shell .bd-card .s b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px;margin-top:12px}\n#lvm-shell .share-card .label{font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-family:var(--font-mono);margin-bottom:6px}\n#lvm-shell .share-card p{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .share-card b{color:var(--ink);font-family:var(--font-mono)}\n#lvm-shell .share-meter{height:10px;border-radius:6px;background:#F1EFE7;margin:10px 0 4px;overflow:hidden}\n#lvm-shell .share-meter i{display:block;height:100%;width:20%;border-radius:6px;background:#FF8C00;transition:width .3s ease}\n#lvm-shell .reco-card{background:#fff;border:1px solid var(--rule);border-left:4px solid var(--pink);border-radius:12px;padding:18px 20px}\n#lvm-shell .reco-card .rc-title{font-family:var(--font-display);font-weight:600;font-size:16px;color:var(--ink);letter-spacing:-.01em;margin-bottom:6px}\n#lvm-shell .reco-card .rc-body{margin:0;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .reco-card .rc-disclaimer{margin:12px 0 0;font-size:12px;line-height:1.5;color:var(--dim);border-top:1px solid var(--rule-soft);padding-top:10px}\n#lvm-shell .mvr{display:grid;grid-template-columns:1fr;gap:18px;margin:32px 0}\n#lvm-shell .mvr .mv{background:#fff;border:1px solid var(--rule);border-radius:14px;padding:22px 24px}\n#lvm-shell .mvr .mv.myth{border-left:4px solid #E84D44}\n#lvm-shell .mvr .mv.real{border-left:4px solid #4CAF50}\n#lvm-shell .mvr .mv .tag{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;font-family:var(--font-mono);margin-bottom:8px}\n#lvm-shell .mvr .mv.myth .tag{color:#E84D44}\n#lvm-shell .mvr .mv.real .tag{color:#4CAF50}\n#lvm-shell .mvr .mv h4{font-family:var(--font-display);font-size:19px;font-weight:600;margin:0 0 8px;color:var(--ink);letter-spacing:-.015em}\n#lvm-shell .mvr .mv p{margin:0 0 10px;font-size:14px;line-height:1.6;color:var(--ink-2)}\n#lvm-shell .mvr .mv p:last-child{margin-bottom:0}\n#lvm-shell .steps-out{font-family:var(--font-mono);font-size:13px;font-weight:700;color:#FF8C00;margin-left:8px}\n\/* keycards chiffrees couleur NEAT *\/\n#lvm-shell .key-grid{display:grid;grid-template-columns:1fr;gap:12px;margin:26px 0}\n@media(min-width:640px){#lvm-shell .key-grid{grid-template-columns:repeat(3,1fr)}}\n#lvm-shell .key-card{background:#fff;border:1px solid var(--rule);border-left:4px solid #FF8C00;border-radius:12px;padding:16px 18px}\n#lvm-shell .key-card .kv{font-family:var(--font-display);font-size:28px;font-weight:600;letter-spacing:-.02em;color:#FF8C00;line-height:1.1}\n#lvm-shell .key-card .kv span{font-size:13px;font-weight:500;color:var(--muted);margin-left:3px;letter-spacing:0}\n#lvm-shell .key-card .kl{font-size:13px;color:var(--dim);margin-top:6px;line-height:1.5}\n\/* aide bodyfat + popup BodyScan (zero lib externe) *\/\n#lvm-shell .bf-help{display:inline-block;background:none;border:0;padding:0;margin-top:8px;font-size:13px;font-weight:600;color:var(--pink);text-decoration:underline;cursor:pointer;font-family:inherit}\n#lvm-shell .bf-modal{position:fixed;inset:0;z-index:9999;display:none;align-items:center;justify-content:center;padding:18px}\n#lvm-shell .bf-modal.open{display:flex}\n#lvm-shell .bf-modal .bf-ovl{position:absolute;inset:0;background:rgba(14,14,16,.55)}\n#lvm-shell .bf-dialog{position:relative;background:#fff;border-radius:16px;max-width:340px;width:100%;padding:24px 22px 20px;text-align:center;box-shadow:0 24px 60px rgba(0,0,0,.25);max-height:88vh;overflow-y:auto}\n#lvm-shell .bf-dialog .bf-close{position:absolute;top:8px;right:10px;background:none;border:0;font-size:26px;line-height:1;color:#6E6E73;cursor:pointer;padding:6px}\n#lvm-shell .bf-dialog .bf-title{font-family:var(--font-display);font-size:19px;font-weight:600;color:var(--ink);letter-spacing:-.01em;margin:0 0 8px}\n#lvm-shell .bf-dialog .bf-text{font-size:14px;line-height:1.55;color:var(--ink-2);margin:0 0 14px}\n#lvm-shell .bf-dialog .bf-sub{font-size:12px;line-height:1.5;color:var(--dim);margin:14px 0}\n#lvm-shell .bf-dialog .bf-stores{display:flex;gap:10px;justify-content:center;align-items:center;flex-wrap:wrap}\n#lvm-shell .bf-dialog .bf-stores img{height:40px;width:auto;display:block}\n<\/style>\n<style id=\"lvm-collision-reset\">\n\/* Hard reset for global theme styles that collide with our content *\/\nbody.postid-1958 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1958 #lvm-shell .wrap,\nbody.postid-1958 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1958 #lvm-shell .wrap,\n  body.postid-1958 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1958 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1958 #lvm-shell *{max-width:100%}\nbody.postid-1958 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1958 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n\n\/* === A.1 PHONE BACKGROUND CLASSES === *\/\nbody.postid-1958 #lvm-shell .phone-bg{position:absolute;inset:0;width:100%;height:100%;background-size:cover;background-position:center top;background-repeat:no-repeat;transition:opacity .28s ease;background-color:#FAF0E6}\nbody.postid-1958 #lvm-shell .phone-bg.tab-depense{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_depense.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-bilan{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_bilan.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-kcal{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.tab-strategie{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_strategie.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-BMR{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_BMR.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-NEAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_NEAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-EAT{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_EAT.webp)}\nbody.postid-1958 #lvm-shell .phone-bg.sub-TEF{background-image:url(https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp)}\n\n\/* === v11.3 CTA BANDS MOBILE (badges plus gros + centrage) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1958 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .cta-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band{padding:38px 22px!important}\n  body.postid-1958 #lvm-shell .get-band .stores{justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1958 #lvm-shell .get-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1958 #lvm-shell .get-band .stores picture{width:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .get-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n  body.postid-1958 #lvm-shell .get-band h3{font-size:26px!important;line-height:1.2!important}\n  body.postid-1958 #lvm-shell .get-band p{font-size:15px!important}\n}\n\n\/* === v11.2 BRAND BANNER above table responsive === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .brand-banner img{width:54px!important;height:54px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div{padding:16px 12px!important;gap:8px!important}\n  body.postid-1958 #lvm-shell .brand-banner > div > div{font-size:15px!important}\n}\n\n\/* === v11.4 SCORECARD partie 7: redesign mobile === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .scorecard{padding:18px 16px!important;border-radius:16px!important}\n  body.postid-1958 #lvm-shell .scorecard-head{display:none!important}\n  body.postid-1958 #lvm-shell .scorecard-row{\n    display:block!important;\n    padding:14px 0!important;\n    border-bottom:1px solid #E8E2D6!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .crit{\n    display:block!important;\n    font-size:13px!important;\n    font-weight:600!important;\n    color:#0E0E10!important;\n    margin-bottom:10px!important;\n    padding-right:0!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar{\n    display:grid!important;\n    grid-template-columns:54px 1fr 32px!important;\n    column-gap:8px!important;\n    align-items:center!important;\n    padding:5px 0!important;\n    flex-direction:initial!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar::before{\n    content:attr(data-brand)!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:11px!important;\n    font-weight:600!important;\n    text-transform:uppercase!important;\n    letter-spacing:.05em!important;\n    color:#0E0E10!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar.lean::before{color:#FF2D6E!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar.mfp::before{color:#5B7FFF!important}\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b{\n    height:10px!important;\n    width:100%!important;\n    border-radius:99px!important;\n    position:relative!important;\n    background:#EFEAE0!important;\n    overflow:hidden!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .b > i{\n    display:block!important;\n    height:100%!important;\n    border-radius:99px!important;\n  }\n  body.postid-1958 #lvm-shell .scorecard-row .bar .v{\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:12px!important;\n    font-weight:700!important;\n    color:#0E0E10!important;\n    min-width:0!important;\n    text-align:right!important;\n  }\n}\n\n\/* === A.2 CHARTS MOBILE === *\/\n@media (max-width:760px){\n  \/* v13: charts FULL WIDTH (less card padding) + plus hauts pour vraie respiration *\/\n  body.postid-1958 #lvm-shell .cv-wrap{height:380px!important;min-height:360px!important;max-height:420px!important;width:100%!important}\n  body.postid-1958 #lvm-shell .cv-wrap canvas{width:100%!important;height:100%!important;display:block!important}\n  body.postid-1958 #lvm-shell .fig{padding:16px 4px 14px!important;margin:24px -4px 14px!important;overflow:visible!important}\n  body.postid-1958 #lvm-shell .fig-head{padding:0 12px!important;flex-wrap:wrap!important;gap:6px!important;margin-bottom:10px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0 2px!important}\n  body.postid-1958 #lvm-shell .fig-cap{padding:0 12px!important;font-size:13px!important;margin-top:10px!important}\n}\n@media (max-width:480px){\n  body.postid-1958 #lvm-shell .cv-wrap{height:360px!important;min-height:340px!important;max-height:380px!important}\n  body.postid-1958 #lvm-shell .fig{padding:14px 2px 12px!important;margin:20px -6px 12px!important;border-radius:14px!important}\n  body.postid-1958 #lvm-shell .fig-body{padding:0!important}\n}\n\n\/* === v11.2 TABLEAU MOBILE STACKED CARDS avec mini-tags Lean\/MFP === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .table{border-radius:14px!important}\n  body.postid-1958 #lvm-shell .table-row.head{display:none!important}\n  body.postid-1958 #lvm-shell .table-row{\n    display:grid!important;\n    grid-template-columns:1fr 1fr!important;\n    grid-template-areas:\"crit crit\" \"lean mfp\"!important;\n    gap:0!important;\n    min-height:0!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .crit{\n    grid-area:crit!important;background:#0E0E10!important;color:#fff!important;\n    padding:11px 14px!important;font-size:13px!important;font-weight:600!important;\n    letter-spacing:-0.1px!important;border-right:0!important;line-height:1.35!important;\n    font-family:-apple-system,BlinkMacSystemFont,'SF Pro Display',sans-serif!important;text-transform:none!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean{\n    grid-area:lean!important;border-right:1px solid #E8E2D6!important;\n    position:relative!important;background:#FFF1F5!important;padding-top:30px!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit){\n    grid-area:mfp!important;background:#F5F5F7!important;padding-top:30px!important;\n    position:relative!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell.lean::before{\n    content:\"LEAN\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    right:auto!important;bottom:auto!important;width:auto!important;height:auto!important;\n    background:transparent!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#FF2D6E!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell:not(.lean):not(.crit)::before{\n    content:\"CRONOMETER\"!important;position:absolute!important;top:8px!important;left:12px!important;\n    font-family:-apple-system,'SF Pro Display',sans-serif!important;\n    font-size:10px!important;font-weight:700!important;letter-spacing:.07em!important;\n    color:#E15822!important;\n  }\n  body.postid-1958 #lvm-shell .table-row > .cell{\n    padding:12px 12px!important;font-size:13px!important;line-height:1.4!important;\n    align-items:flex-start!important;gap:7px!important;\n  }\n  body.postid-1958 #lvm-shell .icn{flex-shrink:0!important;margin-top:1px!important}\n}\n\n\/* === A.5 MINI-LOGOS partie 7 (triplet NEAT\/EAT\/TEF) === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .mini-row{gap:6px!important;margin:24px 0!important;grid-template-columns:repeat(3,1fr)!important}\n  body.postid-1958 #lvm-shell .mini-phone{max-width:100px!important;padding:2px!important;border-radius:14px!important;border-width:1px!important}\n  body.postid-1958 #lvm-shell .mini-phone.tiny{max-width:96px!important;padding:2px!important;border-radius:13px!important}\n  body.postid-1958 #lvm-shell .mini-phone .notch{width:30px!important;height:8px!important;border-radius:0 0 5px 5px!important}\n  body.postid-1958 #lvm-shell .mini-phone .scr{border-radius:11px!important}\n  body.postid-1958 #lvm-shell .mini-cap{font-size:10px!important;margin-top:8px!important}\n  body.postid-1958 #lvm-shell .mini-cap strong{font-size:12px!important;margin-top:2px!important}\n}\n\n\/* === MOCKUP TAP HINT MOBILE === *\/\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .tap-hint.mobile{position:relative!important;width:100%!important;left:auto!important;top:auto!important;text-align:center!important;margin:0 auto 14px!important;display:block!important}\n  body.postid-1958 #lvm-shell .tap-hint.desktop{display:none!important}\n  body.postid-1958 #lvm-shell .tap-hint.hidden{display:none!important;height:0!important;margin:0!important;padding:0!important}\n}\n\n\/* === A.6 BODYSCAN ILLUST partie BMR (override mobile mini-phone) === *\/\nbody.postid-1958 #lvm-shell .bodyscan-illust{margin:40px auto 8px!important;display:flex!important;flex-direction:column!important;align-items:center!important;gap:14px!important;max-width:220px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:200px!important;padding:3px!important;border-radius:22px!important;border-width:1px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:40px!important;height:11px!important;border-radius:0 0 7px 7px!important}\nbody.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:18px!important}\n@media (max-width:760px){\n  body.postid-1958 #lvm-shell .bodyscan-illust{max-width:180px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone{max-width:160px!important;padding:3px!important;border-radius:20px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .notch{width:34px!important;height:9px!important;border-radius:0 0 6px 6px!important}\n  body.postid-1958 #lvm-shell .bodyscan-illust .mini-phone .scr{border-radius:16px!important}\n}\n\n\/* Fix CompressX picture wrappers : images ne doivent pas exploser *\/\n#lvm-shell picture{display:block;max-width:100%}\n#lvm-shell picture img{display:block;max-width:100%;height:auto}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture{display:block;width:100%;height:100%}\n#lvm-shell .bodyscan-illust .mini-phone .scr picture img{width:100%!important;height:100%!important;object-fit:cover!important}\n#lvm-shell .pyramide-illust picture{display:block;width:100%}\n#lvm-shell .pyramide-illust picture img{width:100%!important;height:auto!important;border-radius:18px}<\/style>\n<div id=\"lvm-shell\" class=\"force-show\">\n\n<nav class=\"nav\"><div class=\"nav-row\">\n  <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/es\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"Lean\" width=\"28\" height=\"28\"><span>Lean<\/span><\/a>\n  <div class=\"nav-spacer\"><\/div>\n  <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a>\n  <div class=\"nav-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"App Store\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\" aria-label=\"Google Play\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\"><\/a>\n  <\/div>\n<\/div><\/nav>\n<div class=\"progress\"><i><\/i><\/div>\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a> &nbsp;\/&nbsp; Calculadora de prote\u00ednas<\/div>\n  <div class=\"eyebrow\">Calculadora &middot; Prote\u00ednas &amp; nutrici\u00f3n deportiva<\/div>\n  <h1 id=\"title\">Calculadora de prote\u00ednas: tus gramos por d\u00eda\n    <span class=\"alt\">calculados sobre tu masa magra, no tu peso total<\/span>\n  <\/h1>\n  <p class=\"dek\">&laquo;2 gramos por kilo&raquo;: el consejo que se oye en todas partes tiene un defecto oculto: habla de tu peso total, grasa incluida. Pero tus prote\u00ednas alimentan tu masa magra, no tu masa grasa. Esta calculadora aplica los rangos de referencia del campo (Morton 2018, Helms 2014) a tu masa magra real, seg\u00fan tu objetivo: definici\u00f3n, mantenimiento o ganancia muscular.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n    <span><strong>El equipo Lean<\/strong> &middot; 8&nbsp;min de lectura &middot; Actualizado el 26 de agosto de 2026<\/span>\n  <\/div>\n  <div class=\"hero-stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n    <\/a>\n    <span class=\"or\">Descarga gratuita<\/span>\n  <\/div>\n\n  <div class=\"hero-bottom\">\n    <div class=\"hero-lead\">\n      Las recomendaciones cl\u00e1sicas reparten prote\u00ednas por kilo de peso total, como si un kilo de grasa tuviera las mismas necesidades que un kilo de m\u00fasculo. Eso es exactamente lo que Lean rechaza: tus macros se calculan sobre tu composici\u00f3n real, medida por BodyScan IA, y se trackean autom\u00e1ticamente con cada comida registrada. Esta p\u00e1gina aplica la misma l\u00f3gica: primero tu masa magra, luego tus gramos.\n    <\/div>\n    <div class=\"phone-wrap rev\">\n      <div class=\"phone-stage\">\n        <div class=\"tap-hint mobile\" id=\"tapHintMobile\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Demostraci\u00f3n interactiva<\/small>Toca la pantalla para explorar la aplicaci\u00f3n<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 24 24\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M12 4 L12 20 M5 13 L12 20 L19 13\" stroke=\"currentColor\" stroke-width=\"2.4\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"tap-hint desktop\" id=\"tapHintDesktop\" aria-hidden=\"true\">\n          <span class=\"th-pill\"><small>Demostraci\u00f3n interactiva<\/small>Toca la pantalla<br>para explorar la aplicaci\u00f3n<\/span>\n          <svg class=\"th-arrow\" viewbox=\"0 0 104 34\" fill=\"none\" aria-hidden=\"true\">\n            <path d=\"M4 9 C 34 1, 64 20, 94 27\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\"\/>\n            <path d=\"M86 20 L 94 27 L 84 30\" stroke=\"currentColor\" stroke-width=\"2.6\" fill=\"none\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n          <\/svg>\n        <\/div>\n        <div class=\"phone\" id=\"phone\" role=\"img\" aria-label=\"Vista general de la aplicaci\u00f3n Lean con desglose del TDEE\">\n          <div class=\"notch\"><\/div>\n          <div class=\"phone-screen\">\n            <button class=\"phone-back\" id=\"phoneBack\" aria-label=\"Volver\">&#8249;<\/button>\n            <div id=\"phoneImg\" class=\"phone-bg tab-depense\" role=\"img\" aria-label=\"Vista Lean, pesta\u00f1a Gasto\"><\/div>\n            <div class=\"phone-zones\" id=\"phoneZones\">\n              <div class=\"z\" data-sub=\"BMR\"  style=\"top:11%;height:21%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle BMR\"><\/div>\n              <div class=\"z\" data-sub=\"NEAT\" style=\"top:33%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle NEAT\"><\/div>\n              <div class=\"z\" data-sub=\"EAT\"  style=\"top:50%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle EAT\"><\/div>\n              <div class=\"z\" data-sub=\"TEF\"  style=\"top:67%;height:16%\" role=\"button\" tabindex=\"0\" aria-label=\"Detalle TEF\"><\/div>\n            <\/div>\n            <div class=\"phone-navbar\" id=\"phoneNav\" aria-hidden=\"false\">\n              <button data-tab=\"bilan\"     type=\"button\" aria-label=\"Pesta\u00f1a Balance\"><\/button>\n              <button data-tab=\"kcal\"      type=\"button\" aria-label=\"Pesta\u00f1a Calor\u00edas\"><\/button>\n              <button data-tab=\"depense\"   type=\"button\" aria-label=\"Pesta\u00f1a Gasto\"><\/button>\n              <button data-tab=\"strategie\" type=\"button\" aria-label=\"Pesta\u00f1a Estrategia\"><\/button>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div class=\"phone-tabs\" role=\"tablist\" aria-label=\"Navegar por la aplicaci\u00f3n Lean\">\n          <button data-tab=\"bilan\"     type=\"button\">Balance<\/button>\n          <button data-tab=\"kcal\"      type=\"button\">Calor\u00edas<\/button>\n          <button data-tab=\"depense\"   type=\"button\" class=\"on\">Gasto<\/button>\n          <button data-tab=\"strategie\" type=\"button\">Estrategia<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"snippet rev\">\n    <div class=\"lbl\">Respuesta r\u00e1pida<\/div>\n    <p>Los rangos con consenso en la literatura: alrededor de <b>1,6 a 2,2&nbsp;g por kilo de peso corporal<\/b> para progresar en fuerza (metaan\u00e1lisis Morton 2018), y en definici\u00f3n, <b>2,3 a 3,1&nbsp;g por kilo de masa magra<\/b> para proteger el m\u00fasculo (Helms 2014). Para un hombre de 75&nbsp;kg al 15&nbsp;% de grasa, eso da <b>147 a 198&nbsp;g al d\u00eda<\/b> en definici\u00f3n. Calcula tu rango exacto abajo, sobre tus medidas.<\/p>\n  <\/div>\n<\/section>\n\n<h2 class=\"sect\"><span class=\"num\">02 &middot; Calculadora<\/span>Calcula tus gramos de prote\u00edna diarios<\/h2>\n<p>Tu cuerpo, tu grasa corporal, tu objetivo: la calculadora deduce tu masa magra y aplica los rangos publicados: <b>2,3 a 3,1&nbsp;g por kilo de masa magra<\/b> en definici\u00f3n (Helms 2014), <b>1,8 a 2,2<\/b> en mantenimiento y <b>1,6 a 2,2<\/b> en ganancia muscular (Morton 2018, Phillips 2011). Si no conoces tu grasa corporal, m\u00eddela primero con nuestra <a href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\">calculadora de grasa corporal<\/a> (2 minutos, una cinta m\u00e9trica) o el BodyScan IA.<\/p>\n\n<div class=\"calc-board\" id=\"calcBoard\">\n  <div class=\"calc-inputs\">\n    <h3>Tus medidas<\/h3>\n    <div class=\"calc-row\">\n      <label>Sexo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"sex\" value=\"M\" checked><span>Hombre<\/span><\/label>\n        <label><input type=\"radio\" name=\"sex\" value=\"F\"><span>Mujer<\/span><\/label>\n      <\/div>\n    <\/div>\n    <div class=\"calc-row\"><label for=\"cAge\">Edad (a\u00f1os)<\/label><input id=\"cAge\" type=\"number\" min=\"14\" max=\"90\" value=\"30\"><\/div>\n    <div class=\"calc-row\"><label for=\"cWeight\">Peso (kg)<\/label><input id=\"cWeight\" type=\"number\" min=\"35\" max=\"200\" step=\"0.1\" value=\"75\"><\/div>\n    <div class=\"calc-row\">\n      <label for=\"cBodyfat\">Grasa corporal<span class=\"steps-out\" id=\"bfVal\">15&nbsp;%<\/span><\/label>\n      <div class=\"calc-bf\"><input id=\"cBodyfat\" type=\"range\" min=\"5\" max=\"45\" step=\"0.5\" value=\"15\"><\/div>\n      <button type=\"button\" class=\"bf-help\" id=\"bfHelp\">\u00bfNo conoces tu grasa corporal?<\/button>\n      <div class=\"calc-note\" id=\"bfHint\">Rangos habituales para un hombre: 10 a 25&nbsp;%. M\u00eddelo con nuestra calculadora de grasa corporal (cinta) o la foto del BodyScan.<\/div>\n    <\/div>\n    <div class=\"calc-row\">\n      <label>Tu objetivo<\/label>\n      <div class=\"calc-sex\">\n        <label><input type=\"radio\" name=\"goal\" value=\"cut\" checked><span>Definici\u00f3n<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"maintain\"><span>Mantenimiento<\/span><\/label>\n        <label><input type=\"radio\" name=\"goal\" value=\"bulk\"><span>Ganancia muscular<\/span><\/label>\n      <\/div>\n      <div class=\"calc-note\" id=\"goalHint\">En definici\u00f3n, las prote\u00ednas protegen tu m\u00fasculo durante el d\u00e9ficit: ah\u00ed es donde el rango es m\u00e1s alto.<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"calc-results\">\n    <div class=\"calc-tdee\">\n      <div class=\"label\">Tu prote\u00edna diaria<\/div>\n      <div class=\"val\"><span id=\"rProt\">147-198<\/span><span class=\"unit\">g\/d\u00eda<\/span><\/div>\n      <div class=\"neat-meter\" aria-hidden=\"true\"><i id=\"protBar\"><\/i><\/div>\n      <span class=\"neat-pill warn\" id=\"protPill\">Objetivo definici\u00f3n<\/span>\n      <div class=\"note\">Rango calculado sobre tu masa magra (Helms 2014 en definici\u00f3n; Morton 2018 y Phillips 2011 en el resto). Apunta a la parte baja en d\u00edas normales, a la alta en d\u00edas de entrenamiento duro o en d\u00e9ficit grande.<\/div>\n    <\/div>\n\n    <div class=\"bmr-duo\">\n      <div class=\"bd-card pas\">\n        <div class=\"label\">Por comida<\/div>\n        <div class=\"v\"><span id=\"rMeal\">37-49<\/span><span class=\"u\">g &times; 4<\/span><\/div>\n        <div class=\"s\">Repartidos en 3 a 5 comidas, unas <b id=\"rMealN\">4<\/b> raciones<\/div>\n      <\/div>\n      <div class=\"bd-card\">\n        <div class=\"label\">Tu masa magra<\/div>\n        <div class=\"v\"><span id=\"rFfm\">63,8<\/span><span class=\"u\">kg<\/span><\/div>\n        <div class=\"s\">La base del c\u00e1lculo: peso &times; (1 &minus; grasa corporal)<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"share-card\">\n      <div class=\"label\">En equivalentes concretos<\/div>\n      <div class=\"share-meter\" aria-hidden=\"true\"><i id=\"shareBar\"><\/i><\/div>\n      <p>El centro de tu rango, <b id=\"rMid\">172<\/b>&nbsp;g, equivale por ejemplo a <b id=\"eqPoulet\">550<\/b>&nbsp;g de pechuga de pollo, o <b id=\"eqOeufs\">27<\/b> huevos, o <b id=\"eqSkyr\">1,7<\/b>&nbsp;kg de skyr. En la pr\u00e1ctica combinas fuentes a lo largo del d\u00eda; la app cuenta los gramos autom\u00e1ticamente con cada alimento registrado.<\/p>\n    <\/div>\n\n    <div class=\"calc-delta\" id=\"deltaLine\">\n      El consejo gen\u00e9rico &laquo;2&nbsp;g por kilo de peso&raquo; te dar\u00eda <b id=\"dTotal\">150<\/b>&nbsp;g: son <b id=\"dGap\">22<\/b>&nbsp;g de distancia con el c\u00e1lculo sobre masa magra. Cuanto m\u00e1s se aleja tu grasa corporal de la media, m\u00e1s se equivoca la recomendaci\u00f3n al peso total.\n    <\/div>\n\n    <div class=\"reco-card\" id=\"recoCard\">\n      <div class=\"rc-title\" id=\"recoTitle\">Recomendaci\u00f3n<\/div>\n      <p class=\"rc-body\" id=\"recoBody\"><\/p>\n      <p class=\"rc-disclaimer\">Estimaci\u00f3n pedag\u00f3gica basada en rangos publicados (Morton 2018; Helms 2014; Phillips 2011). Esta calculadora no es una herramienta de diagn\u00f3stico y no sustituye el consejo m\u00e9dico, sobre todo en caso de enfermedad renal.<\/p>\n    <\/div>\n  <\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Esta calculadora da tu objetivo con una f\u00f3rmula transparente. <b>Lean va m\u00e1s lejos:<\/b> cada alimento registrado (base de datos, c\u00f3digo de barras o foto IA) alimenta tu contador de prote\u00ednas en tiempo real, y tu objetivo se apoya en tu grasa corporal medida por BodyScan, actualizada en continuo. <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\">Sigue tus prote\u00ednas en Lean.<\/a>\n<\/div>\n\n<div class=\"bf-modal\" id=\"bfModal\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"bfModalTitle\">\n  <div class=\"bf-ovl\" id=\"bfOvl\"><\/div>\n  <div class=\"bf-dialog\">\n    <button class=\"bf-close\" id=\"bfClose\" type=\"button\" aria-label=\"Cerrar\">&times;<\/button>\n    <div class=\"bf-title\" id=\"bfModalTitle\">\u00bfNo conoces tu grasa corporal?<\/div>\n    <p class=\"bf-text\">El BodyScan IA de Lean lo mide en 5&nbsp;segundos con una simple foto: grasa corporal, masa magra y masa grasa, directamente desde tu tel\u00e9fono.<\/p>\n    <div class=\"bodyscan-illust\" style=\"margin:0 auto;max-width:200px\">\n      <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative;margin:0 auto\">\n        <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n        <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-bodyscan-result.webp\" alt=\"R\u00e9sultat BodyScan IA : bodyfat mesur\u00e9 depuis une photo, masse maigre et masse grasse\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n      <\/div>\n    <\/div>\n    <p class=\"bf-sub\">Dos opciones: nuestra <a href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\">calculadora con cinta m\u00e9trica<\/a> (2 minutos, gratis), o la foto del BodyScan de arriba. Mientras tanto, deja el cursor en un valor aproximado: una grasa corporal aproximada gana a un c\u00e1lculo sobre el peso total.<\/p>\n    <div class=\"bf-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\"><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\"><\/a>\n    <\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">03 &middot; La ciencia<\/span>Por qu\u00e9 tus prote\u00ednas se calculan sobre tu masa magra<\/h2>\n\n<div class=\"statement\"><p>Un kilo de grasa no necesita prote\u00ednas. <span class=\"accent\">Un kilo de m\u00fasculo s\u00ed.<\/span><\/p><\/div>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">1,6-2,2<span>g\/kg<\/span><\/div><div class=\"kl\">el techo m\u00e1s all\u00e1 del cual m\u00e1s prote\u00edna no construye m\u00e1s m\u00fasculo (metaan\u00e1lisis Morton 2018, 49 estudios)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">2,3-3,1<span>g\/kg MM<\/span><\/div><div class=\"kl\">el rango en definici\u00f3n, por kilo de masa magra, para proteger el m\u00fasculo (Helms 2014)<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">+1,1<span>kg de m\u00fasculo<\/span><\/div><div class=\"kl\">ganado EN d\u00e9ficit por el grupo con prote\u00edna alta + fuerza de Longland 2016, perdiendo a la vez 4,8 kg de grasa<\/div><\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Las prote\u00ednas construyen y reparan los tejidos activos: m\u00fasculos, \u00f3rganos, enzimas. Tu masa grasa no consume casi nada. Por eso las recomendaciones serias razonan en gramos <b>por kilo de lo que cuenta:<\/b> la masa magra. Una recomendaci\u00f3n al peso total hace la suposici\u00f3n silenciosa de que todos tienen la misma composici\u00f3n corporal, exactamente el error que cometen tambi\u00e9n las f\u00f3rmulas de BMR de solo peso.<\/p>\n<p>Lo que dice la literatura, en tres referencias. Para construir m\u00fasculo, el metaan\u00e1lisis de Morton (2018, 49 estudios, 1&#8239;863 sujetos) sit\u00faa el techo \u00fatil alrededor de <b>1,6&nbsp;g\/kg<\/b>, l\u00edmite superior del intervalo en 2,2: m\u00e1s all\u00e1, ninguna ganancia extra medible. En definici\u00f3n, Helms (2014) recomienda <b>2,3 a 3,1&nbsp;g por kilo de masa magra<\/b>, tanto m\u00e1s alto cuanto mayor es tu d\u00e9ficit y m\u00e1s definido est\u00e1s ya. Y Longland (2016) mostr\u00f3 el poder del combo: en d\u00e9ficit severo con prote\u00edna alta y fuerza, los sujetos <b>perdieron 4,8&nbsp;kg de grasa ganando 1,1&nbsp;kg de m\u00fasculo<\/b> en 4 semanas.<\/p>\n<p>En concreto, dos hombres de 90&nbsp;kg: el primero al 12&nbsp;% de grasa (79&nbsp;kg de masa magra), el segundo al 30&nbsp;% (63&nbsp;kg). El gen\u00e9rico &laquo;2&nbsp;g\/kg&raquo; les da a ambos 180&nbsp;g. El c\u00e1lculo sobre masa magra da unos 182 a 245&nbsp;g al primero en definici\u00f3n, y 145 a 195&nbsp;g al segundo: la recomendaci\u00f3n al peso <b>infraalimenta al atleta definido y sobrealimenta al perfil con m\u00e1s grasa<\/b>, en proporciones que se ven en el m\u00fasculo conservado al final.<\/p>\n<p>\u00bfD\u00f3nde encaja esto en la ecuaci\u00f3n? La prote\u00edna es tambi\u00e9n el macro con el mayor <b>efecto t\u00e9rmico:<\/b> del 20 al 30&nbsp;% de sus calor\u00edas se queman en la digesti\u00f3n (frente al 5 a 10&nbsp;% de los carbohidratos). En Lean, este efecto se cuenta en el <a href=\"https:\/\/lean-app.com\/es\/effet-thermique-des-aliments\/\">TEF<\/a>, el 4\u00ba bloque de TDEE = BMR + NEAT + EAT + TEF, calculado sobre tus macros realmente registrados, no una tarifa plana.<\/p>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_TEF.webp\" alt=\"\u00c9cran TEF de Lean : effet thermique des aliments calcul\u00e9 sur les macros r\u00e9els\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">TEF, medido<\/b>En Lean, el efecto t\u00e9rmico de tus prote\u00ednas se cuenta desde tus macros registrados.<\/div>\n<\/div>\n\n<div class=\"body\">\n<p>Una \u00faltima nota de honestidad: la precisi\u00f3n de tu rango depende de la de tu grasa corporal. Un error de 5 puntos mueve tu objetivo una decena de gramos, que sigue siendo poco: no dejes que la b\u00fasqueda del n\u00famero perfecto retrase el h\u00e1bito \u00fatil, una fuente de prote\u00edna en cada comida desde hoy.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Para medir primero tu masa magra: la <a href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\">calculadora de grasa corporal<\/a> (cinta m\u00e9trica, 2 minutos), y para el gasto completo, la gu\u00eda <a href=\"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/\">gasto energ\u00e9tico total<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">04 &middot; Tres perfiles calculados<\/span>Los mismos cuerpos que la calculadora de grasa corporal<\/h2>\n<p>Los tres perfiles medidos en nuestra <a href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\">calculadora de grasa corporal<\/a>, llevados hasta sus prote\u00ednas. Las cifras salen de la calculadora de arriba, puedes reproducirlas.<\/p>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>Ella define limpio<\/h4>\n    <div class=\"meta\">Mujer &middot; 31 &middot; 64&nbsp;kg &middot; grasa 27&nbsp;% &middot; definici\u00f3n<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masa magra<\/span><span class=\"v\">&asymp;&nbsp;46,7&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Objetivo de prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;107-145 g\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Por comida (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;36-48 g<\/span><\/div>\n      <div class=\"rw\"><span>Consejo gen\u00e9rico 2 g\/kg<\/span><span class=\"v\">128 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">El consejo al peso total cae aqu\u00ed dentro de su rango: coherente, su grasa corporal est\u00e1 cerca de la media. <b style=\"color:var(--pink)\">El c\u00e1lculo confirma en vez de adivinar.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>El atleta definido en definici\u00f3n<\/h4>\n    <div class=\"meta\">Hombre &middot; 29 &middot; 75&nbsp;kg &middot; grasa 12,5&nbsp;% &middot; definici\u00f3n<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masa magra<\/span><span class=\"v\">&asymp;&nbsp;65,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Objetivo de prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;151-203 g\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Por comida (&times;4)<\/span><span class=\"v\">&asymp;&nbsp;38-51 g<\/span><\/div>\n      <div class=\"rw\"><span>Consejo gen\u00e9rico 2 g\/kg<\/span><span class=\"v\">150 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">El consejo gen\u00e9rico lo pone POR DEBAJO del m\u00ednimo de su rango: al final de una definici\u00f3n, eso es m\u00fasculo que se va. <b style=\"color:var(--pink)\">Exactamente el perfil que el peso total traiciona.<\/b><\/div>\n  <\/div>\n\n  <div class=\"profile-card\">\n    <h4>\u00c9l mantiene tras su dieta<\/h4>\n    <div class=\"meta\">Hombre &middot; 42 &middot; 92&nbsp;kg &middot; grasa 26,5&nbsp;% &middot; mantenimiento<\/div>\n    <div class=\"rows\">\n      <div class=\"rw\"><span>Masa magra<\/span><span class=\"v\">&asymp;&nbsp;67,6&nbsp;kg<\/span><\/div>\n      <div class=\"rw lean\"><span>Objetivo de prote\u00ednas<\/span><span class=\"v\">&asymp;&nbsp;122-149 g\/d\u00eda<\/span><\/div>\n      <div class=\"rw\"><span>Por comida (&times;3)<\/span><span class=\"v\">&asymp;&nbsp;41-50 g<\/span><\/div>\n      <div class=\"rw\"><span>Consejo gen\u00e9rico 2 g\/kg<\/span><span class=\"v\">184 g<\/span><\/div>\n    <\/div>\n    <div class=\"delta\">El consejo al peso lo empuja 35&nbsp;g por encima de su l\u00edmite superior: no es peligroso, pero son calor\u00edas de prote\u00edna que faltar\u00e1n en otra parte. <b style=\"color:var(--pink)\">El excedente in\u00fatil tiene un coste de oportunidad.<\/b><\/div>\n  <\/div>\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">05 &middot; En la pr\u00e1ctica<\/span>Alcanza tu objetivo sin vivir en la cocina<\/h2>\n\n<div class=\"body\">\n<p>Un objetivo de 150 o 180&nbsp;g parece alto de lejos. Bien repartido, cabe en un d\u00eda normal:<\/p>\n<\/div>\n\n<div class=\"profile-grid\">\n  <div class=\"profile-card\">\n    <h4>1. Una fuente en cada comida<\/h4>\n    <div class=\"meta\">La regla que resuelve el 80&nbsp;% del problema<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">30 a 50&nbsp;g por raci\u00f3n en 3 a 5 comidas. Huevos por la ma\u00f1ana, carne o pescado al mediod\u00eda, un l\u00e1cteo alto en prote\u00edna de snack, una fuente en la cena: objetivo alcanzado sin suplementos.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>2. El desayuno, el eslab\u00f3n d\u00e9bil<\/h4>\n    <div class=\"meta\">La comida m\u00e1s pobre en prote\u00edna del d\u00eda para la mayor\u00eda<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Tostada-zumo-caf\u00e9 = 5&nbsp;g de prote\u00edna. C\u00e1mbialo por huevos, skyr, queso fresco batido o avena + leche: +25 a 35&nbsp;g desde la ma\u00f1ana, y una saciedad que cambia tus mediod\u00edas.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>3. Whey: una herramienta, no una obligaci\u00f3n<\/h4>\n    <div class=\"meta\">Pr\u00e1ctica, no m\u00e1gica<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Un cazo = ~25&nbsp;g de prote\u00edna en volumen m\u00ednimo. \u00datil cuando tu agenda impide una comida real; in\u00fatil si tu comida ya cubre tu rango.<\/p>\n  <\/div>\n  <div class=\"profile-card\">\n    <h4>4. Vegetariano: factible, con m\u00e9todo<\/h4>\n    <div class=\"meta\">Vol\u00famenes mayores, fuentes combinadas<\/div>\n    <p style=\"margin:0;font-size:14px;line-height:1.55;color:var(--ink-2)\">Legumbres + cereales, tofu y tempeh, l\u00e1cteos o alternativas enriquecidas: el objetivo sigue siendo alcanzable combinando fuentes a lo largo del d\u00eda, con raciones algo m\u00e1s generosas.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"bodyscan-illust\" style=\"margin:40px auto 8px;display:flex;flex-direction:column;align-items:center;gap:14px;max-width:220px\">\n  <div class=\"mini-phone\" style=\"max-width:200px;padding:3px;border:1px solid rgba(255,255,255,.07);border-radius:22px;background:linear-gradient(145deg,#2a2a2a,#0e0e0e);box-shadow:0 18px 36px rgba(0,0,0,.14);position:relative\">\n    <div class=\"notch\" style=\"position:absolute;top:0;left:50%;transform:translateX(-50%);width:40px;height:11px;background:#0a0a0a;border-radius:0 0 7px 7px;z-index:5\"><\/div>\n    <div class=\"scr\" style=\"border-radius:18px;overflow:hidden;background:#FAF0E6;aspect-ratio:9\/19.5\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-screen_kcal.webp\" alt=\"\u00c9cran Calories de Lean : macros compt\u00e9s automatiquement \u00e0 chaque aliment logg\u00e9\" width=\"200\" height=\"433\" loading=\"lazy\" decoding=\"async\" style=\"width:100%;height:100%;object-fit:cover;display:block\"><\/div>\n  <\/div>\n  <div class=\"bodyscan-cap\" style=\"font-size:13px;color:#6E6E73;text-align:center;line-height:1.5\"><b style=\"display:block;color:#0E0E10;font-weight:600;margin-bottom:3px\">Tus gramos, contados<\/b>Base de datos, c\u00f3digo de barras o foto IA: cada alimento registrado llena tu contador de prote\u00ednas.<\/div>\n<\/div>\n\n<div class=\"micro-cta\">\n  Un recordatorio \u00fatil de nuestro <a href=\"https:\/\/lean-app.com\/es\/etude-base-donnees-calories\/\">estudio de la base de datos:<\/a> las barritas de prote\u00edna son la categor\u00eda m\u00e1s imprecisa de OpenFoodFacts (m\u00e1s de una ficha de cada cinco incoherente). Verifica los macros tras un escaneo.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">06 &middot; Mito vs realidad<\/span>Ri\u00f1ones en peligro, techo m\u00e1gico: lo que dice la ciencia<\/h2>\n\n<div class=\"key-grid\">\n  <div class=\"key-card\"><div class=\"kv\">28<span>estudios<\/span><\/div><div class=\"kl\">en el metaan\u00e1lisis de Devries (2018): la funci\u00f3n renal de adultos sanos no difiere entre ingestas altas y bajas<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">1,62<span>g\/kg<\/span><\/div><div class=\"kl\">el punto de inflexi\u00f3n de Morton 2018: m\u00e1s all\u00e1, la ganancia muscular extra se vuelve indetectable<\/div><\/div>\n  <div class=\"key-card\"><div class=\"kv\">20-30<span>%<\/span><\/div><div class=\"kl\">de las calor\u00edas de la prote\u00edna quemadas solo en la digesti\u00f3n: el macro m\u00e1s saciante Y m\u00e1s costoso de almacenar<\/div><\/div>\n<\/div>\n\n<div class=\"mvr\">\n  <div class=\"mv myth\">\n    <div class=\"tag\">El mito<\/div>\n    <h4>&laquo;Demasiada prote\u00edna da\u00f1a los ri\u00f1ones&raquo;<\/h4>\n    <p>La idea viene de un tema m\u00e9dico real: con una enfermedad renal existente, se restringe la prote\u00edna. Extrapolada a personas sanas, no se sostiene: el metaan\u00e1lisis de Devries (2018, 28 ensayos controlados) no encuentra <b>ninguna diferencia en la funci\u00f3n renal<\/b> entre dietas m\u00e1s y menos proteicas en adultos sanos. El aviso se mantiene: enfermedad renal = consejo m\u00e9dico antes de cualquier cambio.<\/p>\n  <\/div>\n  <div class=\"mv real\">\n    <div class=\"tag\">La realidad medida<\/div>\n    <h4>El techo real es la utilidad, no el peligro<\/h4>\n    <p>El techo que importa est\u00e1 en otra parte: m\u00e1s all\u00e1 de tu rango, la prote\u00edna extra simplemente ya no construye <b>nada medible<\/b> (punto de inflexi\u00f3n en 1,62&nbsp;g\/kg en Morton 2018). No es peligroso, es in\u00fatil: calor\u00edas que faltar\u00e1n en tus carbohidratos de entrenamiento o en tu placer de comer.<\/p>\n    <p>As\u00ed que la verdadera pregunta no es &laquo;\u00bfpuedo comer m\u00e1s?&raquo; sino &laquo;\u00bfalcanzo mi rango cada d\u00eda, fines de semana incluidos?&raquo;. La constancia construye, no los picos.<\/p>\n  <\/div>\n<\/div>\n\n<div class=\"body\">\n<p>La consecuencia pr\u00e1ctica: fija tu rango sobre tu masa magra, alc\u00e1nzalo a diario con comida real, y gasta tu atenci\u00f3n en lo que de verdad progresa: tu entrenamiento y tu constancia. El tracking existe exactamente para eso: ver de un vistazo si la cuenta est\u00e1.<\/p>\n<\/div>\n\n<div class=\"micro-cta\">\n  Para situar tus prote\u00ednas en tu gasto completo: la <a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">calculadora TDEE<\/a> y la gu\u00eda <a href=\"https:\/\/lean-app.com\/es\/calculer-vraie-depense-calorique\/\">calcular tu gasto cal\u00f3rico real<\/a>.\n<\/div>\n\n<h2 class=\"sect\"><span class=\"num\">07 &middot; FAQ<\/span>Todo lo que te preguntas sobre las prote\u00ednas<\/h2>\n<details class=\"faq\"><summary>\u00bfCu\u00e1nta prote\u00edna al d\u00eda para ganar m\u00fasculo?<\/summary><div class=\"faq-body\"><p>El metaan\u00e1lisis de referencia (Morton 2018, 49 estudios) sit\u00faa el techo \u00fatil alrededor de 1,6 g por kilo de peso corporal, con l\u00edmite superior en 2,2 para cubrir a los que m\u00e1s responden. M\u00e1s all\u00e1, ninguna ganancia extra medible. Sobre masa magra, el rango de esta calculadora da el equivalente personalizado a tu composici\u00f3n: el excedente cal\u00f3rico y la progresi\u00f3n en el entrenamiento hacen el resto.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfCu\u00e1nta prote\u00edna al d\u00eda en definici\u00f3n?<\/summary><div class=\"faq-body\"><p>M\u00e1s que en mantenimiento: 2,3 a 3,1 g por kilo de masa magra (Helms 2014), tanto m\u00e1s alto cuanto m\u00e1s agresivo es tu d\u00e9ficit y m\u00e1s definido est\u00e1s. En d\u00e9ficit, la prote\u00edna es la se\u00f1al que le dice a tu cuerpo que conserve el m\u00fasculo y queme la grasa: Longland (2016) mostr\u00f3 una p\u00e9rdida de 4,8 kg de grasa con una GANANCIA de 1,1 kg de m\u00fasculo en 4 semanas con prote\u00edna alta + fuerza.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfPor qu\u00e9 calcular sobre la masa magra y no el peso total?<\/summary><div class=\"faq-body\"><p>Porque las prote\u00ednas alimentan los tejidos activos, no la masa grasa. Una recomendaci\u00f3n al peso total infraalimenta a los perfiles definidos y musculosos y sobrealimenta a los de grasa alta. Dos personas de 90 kg pueden distar 16 kg de masa magra: darles el mismo objetivo no tiene sentido. As\u00ed que necesitas tu grasa corporal: m\u00eddela con la cinta o el BodyScan, y el c\u00e1lculo se vuelve trivial.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfDemasiada prote\u00edna es peligrosa para los ri\u00f1ones?<\/summary><div class=\"faq-body\"><p>En adultos sanos, no: el metaan\u00e1lisis de Devries (2018, 28 ensayos controlados) no encuentra diferencias en la funci\u00f3n renal entre ingestas altas y bajas. La restricci\u00f3n de prote\u00edna concierne a personas con enfermedad renal existente: en ese caso, el consejo m\u00e9dico es obligatorio antes de cualquier cambio diet\u00e9tico.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfHace falta prote\u00edna justo despu\u00e9s de entrenar?<\/summary><div class=\"faq-body\"><p>La &laquo;ventana anab\u00f3lica&raquo; de 30 minutos est\u00e1 muy sobrevalorada: lo que cuenta es tu total diario y un reparto razonable en 3 a 5 tomas. Si tu \u00faltima comida fue hace horas, una toma alrededor del entrenamiento tiene sentido; si no, tu siguiente comida hace el trabajo perfectamente.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfWhey o comida real?<\/summary><div class=\"faq-body\"><p>Nutricionalmente, la prote\u00edna es prote\u00edna: la whey no tiene nada m\u00e1gico, solo es pr\u00e1ctica y baja en calor\u00edas para su contenido. La comida real aporta adem\u00e1s saciedad, micronutrientes y placer. La buena regla: cubre lo esencial con comida real, guarda la whey para los momentos sin comida posible.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfSe puede ganar m\u00fasculo y perder grasa a la vez?<\/summary><div class=\"faq-body\"><p>S\u00ed, bajo ciertas condiciones: principiantes, retornos tras una pausa, o un d\u00e9ficit con prote\u00edna alta y fuerza seria (Longland 2016). Es la recomposici\u00f3n corporal. La pilotas con precisi\u00f3n siguiendo tu grasa corporal y tu masa magra en vez del peso solo: la b\u00e1scula puede estancarse mientras tu cuerpo cambia por completo.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfLa prote\u00edna ayuda a adelgazar?<\/summary><div class=\"faq-body\"><p>Indirectamente, ayuda mucho: es el macro m\u00e1s saciante, y del 20 al 30% de sus calor\u00edas se queman en su propia digesti\u00f3n (efecto t\u00e9rmico). A calor\u00edas iguales, una dieta m\u00e1s proteica hace el d\u00e9ficit m\u00e1s sostenible y protege el m\u00fasculo. Pero el d\u00e9ficit cal\u00f3rico sigue siendo el motor: la prote\u00edna es el copiloto.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfLas mujeres necesitan menos prote\u00edna?<\/summary><div class=\"faq-body\"><p>Por kilo de masa magra, las necesidades son comparables: la diferencia en gramos totales viene simplemente de una masa magra media m\u00e1s baja. Los rangos de esta calculadora valen para ambos sexos; tu composici\u00f3n corporal personaliza la cifra, no tu sexo en s\u00ed.<\/p><\/div><\/details>\n<details class=\"faq\"><summary>\u00bfEsta calculadora da una prescripci\u00f3n exacta?<\/summary><div class=\"faq-body\"><p>No: un rango objetivo basado en los consensos publicados, personalizado por tu masa magra y tu objetivo. La precisi\u00f3n depende de la de tu grasa corporal, y el \u00f3ptimo individual var\u00eda con el entrenamiento, el sue\u00f1o y el d\u00e9ficit. Apunta a tu rango con constancia, ajusta sobre tus resultados en 4 a 6 semanas, y ante cualquier patolog\u00eda, sobre todo renal, busca consejo m\u00e9dico.<\/p><\/div><\/details>\n\n<div class=\"sources\">\n  <h4>Fuentes cient\u00edficas<\/h4>\n  <ol>\n    <li>Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed 28698222<\/a>.<\/li>\n    <li>Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\" target=\"_blank\" rel=\"noopener\">PubMed 24864135<\/a>.<\/li>\n    <li>Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\" target=\"_blank\" rel=\"noopener\">PubMed 22150425<\/a>.<\/li>\n    <li>Longland TM, Oikawa SY, Mitchell CJ, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-46. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26817506\/\" target=\"_blank\" rel=\"noopener\">PubMed 26817506<\/a>.<\/li>\n    <li>Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30383278\/\" target=\"_blank\" rel=\"noopener\">PubMed 30383278<\/a>.<\/li>\n  <\/ol>\n<\/div>\n\n<div class=\"get-band\">\n  <h3>Tus prote\u00ednas, contadas sin esfuerzo<\/h3>\n  <p>Cada alimento registrado (base de datos, c\u00f3digo de barras, foto IA) llena tu contador de prote\u00ednas, y tu objetivo se apoya en tu masa magra medida por BodyScan. La constancia se vuelve visible, d\u00eda tras d\u00eda. Descarga gratis, 7 d\u00edas de prueba en el plan anual.<\/p>\n  <div class=\"stores\">\n    <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"T\u00e9l\u00e9charger sur l'App Store\" loading=\"lazy\"><\/a>\n    <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=calc-proteines\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Disponible sur Google Play\" loading=\"lazy\"><\/a>\n  <\/div>\n<\/div>\n<\/main>\n<\/div>\n\n<script data-wpmeteor-nooptimize=\"true\" type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/lean-app.com\/calculateur-proteines\/#article\",\n      \"headline\": \"Calculateur de prot\u00e9ines : combien de grammes par jour, calcul\u00e9 sur ta masse maigre\",\n      \"description\": \"Calcule tes besoins en prot\u00e9ines en grammes par jour sur ta masse maigre selon ton objectif (s\u00e8che, maintien, prise de muscle). 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr Frauen: 18 bis 32 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para una mujer: 18 a 32 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para uma mulher: 18 a 32 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"Fourchettes usuelles pour un homme : 10 \u00e0 25\u202f%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.\": {\"de\": \"\u00dcbliche Bereiche f\u00fcr M\u00e4nner: 10 bis 25 %. Miss es per Ma\u00dfband mit unserem K\u00f6rperfett-Rechner oder per Foto mit dem BodyScan.\", \"es\": \"Rangos habituales para un hombre: 10 a 25 %. M\u00eddelo con cinta con nuestra calculadora de grasa corporal, o con foto con el BodyScan.\", \"pt\": \"Faixas habituais para um homem: 10 a 25 %. Me\u00e7a com fita com nossa calculadora de gordura corporal, ou com foto com o BodyScan.\"}, \"En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\u2019est l\u00e0 que la fourchette est la plus haute.\": {\"de\": \"In der Di\u00e4t sch\u00fctzt Protein deine Muskeln w\u00e4hrend des Defizits: Hier ist der Bereich am h\u00f6chsten.\", \"es\": \"En definici\u00f3n, las prote\u00ednas protegen tu m\u00fasculo durante el d\u00e9ficit: ah\u00ed es donde el rango es m\u00e1s alto.\", \"pt\": \"No cutting, as prote\u00ednas protegem seu m\u00fasculo durante o d\u00e9ficit: \u00e9 a\u00ed que a faixa \u00e9 mais alta.\"}, \"En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.\": {\"de\": \"Im Erhalt sichert der Bereich Regeneration und S\u00e4ttigung ohne nutzlosen \u00dcberschuss.\", \"es\": \"En mantenimiento, el rango asegura la recuperaci\u00f3n y la saciedad sin exceso in\u00fatil.\", \"pt\": \"Na manuten\u00e7\u00e3o, a faixa garante a recupera\u00e7\u00e3o e a saciedade sem excesso in\u00fatil.\"}, \"En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\u2019entra\u00eenement qui font le reste.\": {\"de\": \"Im Muskelaufbau beschleunigt Protein jenseits des Bereichs nichts: Die kcal und das Training machen den Rest.\", \"es\": \"En ganancia muscular, m\u00e1s all\u00e1 del rango, el excedente de prote\u00edna no acelera nada: son las kcal y el entrenamiento los que hacen el resto.\", \"pt\": \"No ganho muscular, al\u00e9m da faixa, o excedente de prote\u00edna n\u00e3o acelera nada: s\u00e3o as kcal e o treino que fazem o resto.\"}, \"Objectif s\u00e8che\": {\"de\": \"Ziel Di\u00e4t\", \"es\": \"Objetivo definici\u00f3n\", \"pt\": \"Objetivo cutting\"}, \"Objectif maintien\": {\"de\": \"Ziel Erhalt\", \"es\": \"Objetivo mantenimiento\", \"pt\": \"Objetivo manuten\u00e7\u00e3o\"}, \"Objectif prise de muscle\": {\"de\": \"Ziel Muskelaufbau\", \"es\": \"Objetivo ganancia muscular\", \"pt\": \"Objetivo ganho muscular\"}, \"En s\u00e8che : les prot\u00e9ines sont ton assurance muscle\": {\"de\": \"In der Di\u00e4t: Protein ist deine Muskel-Versicherung\", \"es\": \"En definici\u00f3n: las prote\u00ednas son tu seguro de m\u00fasculo\", \"pt\": \"No cutting: as prote\u00ednas s\u00e3o seu seguro de m\u00fasculo\"}, \"Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\u2019\u00e9tude de Longland (2016) l\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\u2019entra\u00eenement lourd : c\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.\": {\"de\": \"Je gr\u00f6\u00dfer dein Defizit und je schlanker du bist, desto h\u00f6her gehst du im Bereich. Die Longland-Studie (2016) hat es gezeigt: Defizit + viel Protein + Krafttraining = Fettverlust MIT Muskelaufbau. Verteile deine Portionen \u00fcber den Tag und trainiere weiter schwer: Das ist das Signal, das deinem K\u00f6rper sagt, den Muskel zu behalten.\", \"es\": \"Cuanto mayor es tu d\u00e9ficit y m\u00e1s definido est\u00e1s, m\u00e1s subes en el rango. El estudio de Longland (2016) lo mostr\u00f3: d\u00e9ficit + prote\u00ednas altas + fuerza = p\u00e9rdida de grasa CON ganancia de m\u00fasculo. Reparte tus tomas a lo largo del d\u00eda y mant\u00e9n el entrenamiento pesado: es la se\u00f1al que le dice a tu cuerpo que conserve el m\u00fasculo.\", \"pt\": \"Quanto maior seu d\u00e9ficit e mais definido voc\u00ea est\u00e1, mais voc\u00ea sobe na faixa. O estudo de Longland (2016) mostrou: d\u00e9ficit + prote\u00ednas altas + muscula\u00e7\u00e3o = perda de gordura COM ganho de m\u00fasculo. Distribua suas por\u00e7\u00f5es ao longo do dia e mantenha o treino pesado: \u00e9 o sinal que diz ao seu corpo para manter o m\u00fasculo.\"}, \"En maintien : la r\u00e9gularit\u00e9 avant tout\": {\"de\": \"Im Erhalt: Konstanz vor allem\", \"es\": \"En mantenimiento: la regularidad ante todo\", \"pt\": \"Na manuten\u00e7\u00e3o: a regularidade acima de tudo\"}, \"Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\u2019apport chute de 30 \u00e0 40\u202f% sans qu\u2019on s\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.\": {\"de\": \"Dein Bereich ist komfortabel: Erreiche ihn an einem normalen Tag ohne Zwang, mit einer Proteinquelle zu jeder Mahlzeit. Die klassische Falle ist das Wochenende, an dem die Zufuhr unbemerkt um 30 bis 40 % einbricht. Leichtes Tracking gen\u00fcgt, um es zu sehen.\", \"es\": \"Tu rango es c\u00f3modo: alc\u00e1nzalo un d\u00eda normal sin forzarte, con una fuente de prote\u00edna en cada comida. La trampa cl\u00e1sica es el fin de semana, donde la ingesta cae un 30 a 40 % sin darse cuenta. Un tracking ligero basta para verlo.\", \"pt\": \"Sua faixa \u00e9 confort\u00e1vel: alcance-a num dia normal sem se for\u00e7ar, com uma fonte de prote\u00edna em cada refei\u00e7\u00e3o. A armadilha cl\u00e1ssica \u00e9 o fim de semana, quando a ingest\u00e3o cai 30 a 40 % sem perceber. Um tracking leve basta para ver.\"}, \"En prise : les prot\u00e9ines ne sont pas le levier n\u00b01\": {\"de\": \"Im Aufbau: Protein ist nicht Hebel Nr. 1\", \"es\": \"En volumen: las prote\u00ednas no son la palanca n.\u00ba 1\", \"pt\": \"No bulking: as prote\u00ednas n\u00e3o s\u00e3o a alavanca n\u00ba 1\"}, \"Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\u2019entra\u00eenement qui pilotent. Mets l\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.\": {\"de\": \"Jenseits deines Bereichs baut zus\u00e4tzliches Protein nicht mehr Muskel auf (Morton 2018): Dein kontrollierter Kalorien\u00fcberschuss und deine Trainingsprogression steuern. Steck die gesparte Energie in Kohlenhydrate rund um die Einheiten.\", \"es\": \"M\u00e1s all\u00e1 de tu rango, las prote\u00ednas extra no construyen m\u00e1s m\u00fasculo (Morton 2018): son tu excedente cal\u00f3rico controlado y tu progresi\u00f3n en el entrenamiento los que mandan. Pon la energ\u00eda ahorrada en los carbohidratos alrededor de las sesiones.\", \"pt\": \"Al\u00e9m da sua faixa, as prote\u00ednas extras n\u00e3o constroem mais m\u00fasculo (Morton 2018): s\u00e3o seu excedente cal\u00f3rico controlado e sua progress\u00e3o no treino que mandam. Coloque a energia economizada nos carboidratos em torno dos treinos.\"}, \" Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.\": {\"de\": \" Ab 50 ziele eher auf das obere Ende deines Bereichs: Anabole Resistenz erh\u00f6ht den Bedarf pro Mahlzeit.\", \"es\": \" A partir de los 50, apunta m\u00e1s bien a la parte alta de tu rango: la resistencia anab\u00f3lica aumenta las necesidades por toma.\", \"pt\": \" Depois dos 50, mire mais no topo da sua faixa: a resist\u00eancia anab\u00f3lica aumenta as necessidades por refei\u00e7\u00e3o.\"}};<\/script>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  \/\/ ============================================================\n  \/\/ Calcul des besoins en proteines : ESTIMATION PEDAGOGIQUE.\n  \/\/ Fourchettes publiees : Morton 2018 (PubMed 28698222, plafond ~1.6-2.2 g\/kg),\n  \/\/ Helms 2014 (24864135, seche : 2.3-3.1 g\/kg de masse maigre),\n  \/\/ Phillips 2011 (22150425), Longland 2016 (26817506).\n  \/\/ ============================================================\n  var LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n  var LEAN_LANG = LEAN_L === 'en' ? 'en' : 'fr';\n  function T(fr,en){\n    if (LEAN_L === 'en') return en;\n    if (LEAN_L === 'fr') return fr;\n    var m = window.__LEAN_T && window.__LEAN_T[fr];\n    return (m && m[LEAN_L]) || fr;\n  }\n  function byId(id){ return document.getElementById(id); }\n  function getSex(){\n    var r = document.querySelector('input[name=sex]:checked');\n    return r ? r.value : 'M';\n  }\n  function fmt(n){ return LEAN_LANG==='en' ? 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Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a woman: 18 to 32%. Measure it with our body fat calculator (tape) or the BodyScan photo.')\n      : T('Fourchettes usuelles pour un homme : 10 \u00e0 25\\u202F%. Mesure-le au ruban avec notre calculateur de masse grasse, ou en photo avec le BodyScan.','Typical ranges for a man: 10 to 25%. Measure it with our body fat calculator (tape) or the BodyScan photo.');\n    byId('goalHint').textContent = (goal === 'cut')\n      ? T('En s\u00e8che, les prot\u00e9ines prot\u00e8gent ton muscle pendant le d\u00e9ficit : c\\u2019est l\u00e0 que la fourchette est la plus haute.','In a cut, protein protects your muscle during the deficit: that is where the range is highest.')\n      : (goal === 'maintain'\n        ? T('En maintien, la fourchette assure la r\u00e9cup\u00e9ration et la sati\u00e9t\u00e9 sans exc\u00e8s inutile.','At maintenance, the range covers recovery and satiety without pointless excess.')\n        : T('En prise de muscle, au-del\u00e0 de la fourchette, le surplus de prot\u00e9ines n\\u2019acc\u00e9l\u00e8re rien : ce sont les kcal et l\\u2019entra\u00eenement qui font le reste.','When building muscle, going beyond the range speeds up nothing: calories and training do the rest.'));\n    if (!w) return;\n    var ffm = w * (1 - bf \/ 100);\n    var lo_k, hi_k, pill;\n    if (goal === 'cut') { lo_k = 2.3; hi_k = 3.1; pill = T('Objectif s\u00e8che','Cutting target'); }\n    else if (goal === 'maintain') { lo_k = 1.8; hi_k = 2.2; pill = T('Objectif maintien','Maintenance target'); }\n    else { lo_k = 1.6; hi_k = 2.2; pill = T('Objectif prise de muscle','Muscle gain target'); }\n    var lo = Math.round(ffm * lo_k);\n    var hi = Math.round(ffm * hi_k);\n    var mid = Math.round((lo + hi) \/ 2);\n    var meals = (mid >= 160) ? 4 : 3;\n    byId('rProt').textContent = lo + '-' + hi;\n    byId('protBar').style.width = clamp(mid \/ 260 * 100, 8, 100) + '%';\n    var p = byId('protPill');\n    p.className = 'neat-pill ok';\n    p.textContent = pill;\n    byId('rMeal').textContent = Math.round(lo \/ meals) + '-' + Math.round(hi \/ meals);\n    byId('rMealN').textContent = meals;\n    var mealUnit = byId('rMeal').nextElementSibling;\n    if (mealUnit) mealUnit.textContent = 'g \\u00D7 ' + meals;\n    byId('rFfm').textContent = fmt1(ffm);\n    byId('rMid').textContent = mid;\n    byId('shareBar').style.width = clamp(ffm \/ w * 100, 8, 100) + '%';\n    byId('eqPoulet').textContent = fmt(Math.round(mid \/ 0.31 \/ 10) * 10);\n    byId('eqOeufs').textContent = Math.round(mid \/ 6.5);\n    byId('eqSkyr').textContent = (mid \/ 100).toFixed(1).replace('.', ',');\n    var totalReco = Math.round(w * 2);\n    byId('dTotal').textContent = totalReco;\n    byId('dGap').textContent = Math.abs(totalReco - mid);\n    var title = byId('recoTitle');\n    var body = byId('recoBody');\n    if (goal === 'cut') {\n      title.textContent = T('En s\u00e8che : les prot\u00e9ines sont ton assurance muscle','In a cut: protein is your muscle insurance');\n      body.textContent = T('Plus ton d\u00e9ficit est grand et plus tu es sec, plus tu montes dans la fourchette. L\\u2019\u00e9tude de Longland (2016) l\\u2019a montr\u00e9 : d\u00e9ficit + prot\u00e9ines hautes + entra\u00eenement de force = perte de gras AVEC gain de muscle. R\u00e9partis tes prises sur la journ\u00e9e et garde l\\u2019entra\u00eenement lourd : c\\u2019est le signal qui dit \u00e0 ton corps de garder le muscle.','The bigger your deficit and the leaner you are, the higher you sit in the range. Longland (2016) showed it: deficit + high protein + strength training = fat loss WITH muscle gain. Spread your intake through the day and keep training heavy: that is the signal telling your body to keep the muscle.');\n    } else if (goal === 'maintain') {\n      title.textContent = T('En maintien : la r\u00e9gularit\u00e9 avant tout','At maintenance: consistency first');\n      body.textContent = T('Ta fourchette est confortable : atteins-la un jour normal sans te forcer, avec une source de prot\u00e9ines \u00e0 chaque repas. Le pi\u00e8ge classique est le week-end, o\u00f9 l\\u2019apport chute de 30 \u00e0 40\\u202F% sans qu\\u2019on s\\u2019en rende compte. Un tracking l\u00e9ger suffit \u00e0 le voir.','Your range is comfortable: hit it on a normal day without forcing, with a protein source at every meal. The classic trap is the weekend, when intake silently drops 30 to 40%. Light tracking is enough to catch it.');\n    } else {\n      title.textContent = T('En prise : les prot\u00e9ines ne sont pas le levier n\u00b01','When bulking: protein is not lever number one');\n      body.textContent = T('Au-del\u00e0 de ta fourchette, les prot\u00e9ines suppl\u00e9mentaires ne construisent pas plus de muscle (Morton 2018) : c\\u2019est ton surplus calorique ma\u00eetris\u00e9 et ta progression \u00e0 l\\u2019entra\u00eenement qui pilotent. Mets l\\u2019\u00e9nergie \u00e9conomis\u00e9e dans les glucides autour des s\u00e9ances.','Beyond your range, extra protein builds no extra muscle (Morton 2018): your controlled calorie surplus and training progression drive results. Put the spare energy into carbs around your sessions.');\n    }\n    if (age >= 50) {\n      body.textContent = body.textContent + T(' Apr\u00e8s 50 ans, vise plut\u00f4t le haut de ta fourchette : la r\u00e9sistance anabolique augmente les besoins par prise.',' After 50, aim for the top of your range: anabolic resistance raises per-meal needs.');\n    }\n  }\n  ['cAge','cWeight','cBodyfat'].forEach(function(id){\n    var el = byId(id);\n    if (el) { el.addEventListener('input', compute); el.addEventListener('change', compute); }\n  });\n  document.querySelectorAll('input[name=sex], input[name=goal]').forEach(function(el){ el.addEventListener('change', compute); });\n  compute();\n  \/\/ ---- popup BodyScan (aide bodyfat), zero lib externe ----\n  var modal = byId('bfModal');\n  function bfOpen(){ modal.classList.add('open'); document.body.style.overflow = 'hidden'; }\n  function bfShut(){ modal.classList.remove('open'); document.body.style.overflow = ''; }\n  if (modal) {\n    byId('bfHelp').addEventListener('click', bfOpen);\n    byId('bfClose').addEventListener('click', bfShut);\n    byId('bfOvl').addEventListener('click', bfShut);\n    document.addEventListener('keydown', function(e){ if (e.key === 'Escape') bfShut(); });\n  }\n})();\n<\/script>\n\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var shell = document.getElementById('lvm-shell');\n  if (shell) shell.classList.add('force-show');\n})();\n<\/script>\n\n<!-- lean-mesh-draft -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\">\n<p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Lecturas relacionadas<\/p>\n<ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\">\n<li><a href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de grasa corporal (m\u00e9todo US Navy) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">El paso previo: mide tu grasa corporal con una cinta para conocer tu masa magra.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo del metabolismo basal: la f\u00f3rmula m\u00e1s precisa <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por qu\u00e9 tu BMR se calcula sobre tu masa magra, no sobre tu peso.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora TDEE completa: BMR + NEAT + EAT + TEF <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">La descomposici\u00f3n de tu gasto, bloque a bloque, sobre tu grasa corporal real.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/es\/calculer-vraie-depense-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00f3mo calcular tu gasto cal\u00f3rico real <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">La gu\u00eda completa, del BMR a la adaptaci\u00f3n metab\u00f3lica, con las trampas del mercado.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/es\/calculateur-adaptation-metabolique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de adaptaci\u00f3n metab\u00f3lica <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">\u00bfTu BMR se ha frenado, y cu\u00e1nto? Coeficiente 100 a 0 %.<\/span><\/a><\/li>\n<li><a href=\"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Gasto energ\u00e9tico total: la gu\u00eda completa <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Todo lo que compone tus kcal\/d\u00eda, del BMR al efecto t\u00e9rmico de los alimentos.<\/span><\/a><\/li>\n<\/ul>\n<\/aside>","protected":false},"excerpt":{"rendered":"<p>Calcula tu prote\u00edna en gramos al d\u00eda sobre tu masa magra, no tu peso total: definici\u00f3n, mantenimiento o ganancia muscular, con fuentes.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1958","post","type-post","status-publish","format-standard","hentry","category-comparateurs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadora de prote\u00ednas: \u00bfcu\u00e1ntos gramos al d\u00eda? 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